CrossFit FC East – Burgener Strength (Oly)
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Warm Up (No Measure)
1. Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Mayhem Hip Halo Activation
– 10 Side step R/L
– 10 Forward/Backwards Walk R/L
– 10 Glute Bridges
– 10 Single Leg Glute Bridges R/L
– 10 Bird Dogs R/L
– 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Dumbbell Push Press + Dumbbell Push Jerk
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 7/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
Athletes Notes
Demo Videos
Dumbbell Push Press
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 7/10 RPE
-rest as needed-
Set 2:
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
-rest as needed-
Set 3:
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
Clean Pull + Floating Pause Power Clean + Pause Jerk Dip + Pause Split Jerk
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 85% 1 RM Power Clean
*Floating Pause Power Clean: pause in receive for 2 seconds.
**Pause Jerk Dip: pause in receive for 2 seconds.
** Pause Split Jerk: pause in receive for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Floating Pause Power Clean + Pause Jerk Dip + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @150lb
-rest as needed-
Set 2:
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @160lb
-rest as needed-
Set 3:
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @170lb
*Based off of 200lb 1RM Power Clean
Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Clean and Jerk @170lb
-rest as needed-
Set 2:
2 Clean and Jerk @170lb
-rest as needed-
Set 3:
2 Clean and Jerk @175lb
-rest as needed-
Set 4:
2 Clean and Jerk @175lb
-rest as needed-
Set 5:
2 Clean and Jerk @180lb
*Based off of 200lb 1RM Clean and Jerk.
Deficit Clean Speed Pulls + Dip and Shrug
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deficit Clean Speed Pulls + Dip and Shrug
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Deficit Clean Pull + 5 Dip and Shrug @200lb
-rest as needed-
Set 2:
3 Deficit Clean Pull + 5 Dip and Shrug @210lb
-rest as needed-
Set 3:
3 Deficit Clean Pull + 5 Dip and Shrug @210lb
*Based off of 200lb 1RM Clean and Jerk.
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